Eating a wide variety of colorful fruits and vegetables can provide many different health benefits. Choosing fresh, frozen, and canned produce can help you to meet your daily goals. See below for a list of benefits from each color that you eat.


  • Improved memory
  • A healthy heart
  • Lower risk for some cancers

Fruits – strawberries, cherries, apples, tomatoes, watermelon, pomegranate, raspberries, cranberries, red grapes, and plums.

Vegetables – red peppers, rhubarb, radishes, and beets.


  • A healthy heart

Fruits – banana, white nectarines, and white peaches.

Vegetables – cauliflower, garlic, onions, parsnips, turnips, and jicama.

Blue & Purple

  • Good memory
  • Healthy aging
  • Lower risk for some cancers

Fruits – blackberries, blueberries, purple grapes, and plums.

Vegetables – purple asparagus, purple cabbage, purple carrots, eggplant, and purple peppers.

Orange & Yellow

  • Sharp vision
  • A healthy hear
  • Strength to fight off colds and illness
  • Lower risk for some cancers

Fruits – oranges, grapefruit, lemon, apricots, pineapple, cantaloupe, peaches, and papaya.

Vegetables – carrots, corn, summer squash, sweet potato, orange and yellow bell peppers, butternut squash, and pumpkin.


  • Sharp vision
  • Strong bones and teeth
  • Lower risk for some cancers

Fruits – avocado, green apples, green grapes, honeydew, kiwifruit, and lime.

Vegetables – artichokes, arugula, asparagus, broccoli, Brussels sprouts, green cabbage, green beans, celery, cucumbers, leafy greens, green bell peppers, kale, lettuce, green onions, okra, peas, spinach, and zucchini.